DE upper/ME Lower

DE upper 10/09/12
A. DB flat bench press 4x15/80

1. DE bench press w/ 2 chains/side 9x3/165 3 grips
2. Push ups 2x25

3a. Decline press close grip work up to 275, 285, 300
3b. Band push downs 6 sets 100 reps total  (monster mini band)

4a. Pull downs work up to 3x8/180, 190, 190
4b. Face pull 3x12 w/blast straps

5. Side raises 3x20

ME Lower 10/13/12
A. Db flat bench press 4x15/80

1. Low box squat w/cambered bar onto 6-inch foam pad worked up to 480x1 (pr) then 500x1 then 405x5

2. Speed pulls on Jump Stretch platform w/doubled mini bands work up to 255x1x3 then 275x1x3
3. Good mornings w/CSB 3x8/175, 225, 265

4. Kneeling jumps with weighted vest 5 sets of 6 reps

5. Overhead backward med ball throw 2x5 w/16 lb ball

6. reverse hyper 4x10/240, 330, 480, 530

Stay strong
Ed T.